Trouble leaning up

I've been dieting for about a month now and my weight loss has come to a halt. The first 2 weeks I managed to drop around 5lbs and gain some muscle mass. These last 2 weeks my BF% and weight have remained the same. What concerns me is that my calorie intake is well below maintenance and I'm not dropping any weight. Here are the stats

height: 6'3
Weight: 214
Bf%: 19

I train 4 days a week doing the beginners 9 week westside routine. Monday through friday I diet and on saturday and sunday I take it easy. Generally on saturday and sunday we go out for breakfeast and dinner so I only eat twice a day but my meals are high in calories. Mon-Fri my call intake is at 1800

I've been dieting for about a month now and my weight loss has come to a halt. The first 2 weeks I managed to drop around 5lbs and gain some muscle mass. These last 2 weeks my BF% and weight have remained the same. What concerns me is that my calorie intake is well below maintenance and I'm not dropping any weight. Here are the stats

height: 6'3
Weight: 214
Bf%: 19

I train 4 days a week doing the beginners 9 week westside routine. Monday through friday I diet and on saturday and sunday I take it easy. Generally on saturday and sunday we go out for breakfeast and dinner so I only eat twice a day but my meals are high in calories. Mon-Fri my call intake is at 1800

I would like to get to 11% or so before bulking up. However I'm not sure what to do at this point. Should I continue my diet? Should I drop cals? Add Cardio?

You sound like you're going to be victimized in this system of cruel dieting techniques forever. Starve til you creep to a bodyfat number... and then have a bulkfest and pack on the lost muscle and fat... then repeat the cycle. Try eating sensibly and learning to manage your stressors and fears.

Increase your calories a bit like Rodja said and I also agree with thewilman. Maybe I misunderstood your original post but continue to eat on the weekends as you would during the week. Only eating 2 meals per day on Saturday and Sunday will force your body to go into "survival" mode storing the majority if your caloric intake in fat tissue.

'Healthy' weightloss is considered 1-2lbs every 2 weeks (this will tend to be higher if you are at an unhealthy weight). Since 1lbs of fat equates to about 3500 kcal, that would mean that you would only need a deficit of 250cal each day.

Another thing that I wish Fit Day featured is calorie timing. I used to analyze diets for overweight people at my church for a while, and during that time I found that the majority of them were getting over half of their daily intake at one meal (dinner), which is at the end of the day when you're not gonna do anything except watch reruns of Seinfeld and go to bed. I don't know how you have your diet timed out, but this is an important and often overlooked aspect that should be addressed especially when the goal is losing weight.

'Healthy' weightloss is considered 1-2lbs every 2 weeks (this will tend to be higher if you are at an unhealthy weight). Since 1lbs of fat equates to about 3500 kcal, that would mean that you would only need a deficit of 250cal each day.

Another thing that I wish Fit Day featured is calorie timing. I used to analyze diets for overweight people at my church for a while, and during that time I found that the majority of them were getting over half of their daily intake at one meal (dinner), which is at the end of the day when you're not gonna do anything except watch reruns of Seinfeld and go to bed. I don't know how you have your diet timed out, but this is an important and often overlooked aspect that should be addressed especially when the goal is losing weight.

Calorie timing. Bingo. I guess some people just don't get it. I also hear of people skimping out on their calories post workout. Big no-no.

Adding HIIT cardio is also a good idea to help with fat loss along with a refeed every 5-7 days for metabolic confusion and sanity. This may sound very contradictory, but if there is a particular food that you love, then you should not have to give it up. I get the impression that you are going for a lifestyle change as opposed to just cutting, so I say to remember to live a little. Don't beat yourself up if you have a cheeseburger or pizza; we're all human. When I first started cutting down from 210, I knew that it was not going to be a 8-10 week adventure, so I kept thinking about the big picture. I allowed myself 2-3 cheat meals a week, but I made the portions smaller and made sure to never miss a training session. It took some time and a lot of work, but I was able to get down to 180 and I am currently trying to move down to 165.

I love HIIT cardio and HIT resistance training. Both work well for jacking up your metabolic rate for extended periods of time.

Learning to live and not regret is very important for your success. I eat at restaurants (decent to upscale ones) all the time since I moved to LA and I see no big issue in eating meals that are like 'almond crusted halibut' or 'salmon egg roe sushi' or whatnot... and desert once in a while after dinner won't kill you.

I ordered Cheaters by BSN for an occasion of a 'buffet' or something to that effect. I'll vouch for this product that it totally works!

I love HIIT cardio and HIT resistance training. Both work well for jacking up your metabolic rate for extended periods of time.

Learning to live and not regret is very important for your success. I eat at restaurants (decent to upscale ones) all the time since I moved to LA and I see no big issue in eating meals that are like 'almond crusted halibut' or 'salmon egg roe sushi' or whatnot... and desert once in a while after dinner won't kill you.

I ordered Cheaters by BSN for an occasion of a 'buffet' or something to that effect. I'll vouch for this product that it totally works!

That is another reason I love SesaThin-it is great for damage control.

Adding HIIT cardio is also a good idea to help with fat loss along with a refeed every 5-7 days for metabolic confusion and sanity. This may sound very contradictory, but if there is a particular food that you love, then you should not have to give it up. I get the impression that you are going for a lifestyle change as opposed to just cutting, so I say to remember to live a little. Don't beat yourself up if you have a cheeseburger or pizza; we're all human. When I first started cutting down from 210, I knew that it was not going to be a 8-10 week adventure, so I kept thinking about the big picture. I allowed myself 2-3 cheat meals a week, but I made the portions smaller and made sure to never miss a training session. It took some time and a lot of work, but I was able to get down to 180 and I am currently trying to move down to 165.

That is shorta how i do my weekends. Eating twice a day isn't by design .its just sorta how things work out. my gf and I are foodies so for dinner we tend to eat at some of the best places in town and do 4-6 course meals. So I guess you could say the weekend is my cheat time...it allows me to stick to my diet during the week days. Increasing meal frequency then definitely wont be a problem.

This looks pretty good. Remember 1-2 pounds every 2 weeks is optimal for fatloss once you've gotten well into your weightloss program.

Make sure you're weighing yourself on the same scale at the same time of day on the same day of the week wearing the same clothes, etc. etc. etc. The more variables you allow to show, the more depressing your weightloss program will be.

I'm curious as to why you'd use a Subway sandwich for post-workout? Subway sandwiches taste good, but are mostly bread, fixens, and lots and lots of sodium with very little bioavailable protein, regardless of what their website claims that they have. Even at that.... I dunno. Up to you man

Maybe I could keep some Sesathin around to add to the Cheaters? I wonder if the fat-binding compound in Cheaters would render the sesame oil lignans inactive. Hmmm...

Take sesamin at a different time of day, preferably not around the time of your cheat meal. Sesamin increases the rate in which stored bodyfat is released into the bloodstream. These fats are then used for energy. Hence, it's fatburning effects.

If used before a cheat meal, you're going to be saturating your bloodstream with food calories anyhow. I would recommend taking sesamin with a light meal or before bed.

I'm curious as to why you'd use a Subway sandwich for post-workout? Subway sandwiches taste good, but are mostly bread, fixens, and lots and lots of sodium with very little bioavailable protein, regardless of what their website claims that they have. Even at that.... I dunno. Up to you man

i workout during my lunch break at work. Subway is the only fast food that i can think of that is low in fat with a decent amount of protein and carbs. I get the roasted chicken breast sandwitch which has 46 grams of protein from chicken..the carbs come from veggies and wheat bread.. figured it wouldn't be too bad.

i workout during my lunch break at work. Subway is the only fast food that i can think of that is low in fat with a decent amount of protein and carbs. I get the roasted chicken breast sandwitch which has 46 grams of protein from chicken..the carbs come from veggies and wheat bread.. figured it wouldn't be too bad.

IMO you need more whole foods, with the exception of the subway sandwich which as Forces mentioned isnt all that great (and I agree you should ditch and save for a cheat meal) you have 1 chicken breast, 1 serving of oatmeal and broccoli and thats it....like the other guys have said in their posts 5-7 meals but I personally wouldn't skip on whole foods, and I am by no means saying to abandon whey, cause its a staple in my diet as well..also why do you not eat again for 5 1/2 hrs after you pwo meal? you need to keep that metabolism going and eat close to every 3 hours....why not try something like this...

i workout during my lunch break at work. Subway is the only fast food that i can think of that is low in fat with a decent amount of protein and carbs. I get the roasted chicken breast sandwitch which has 46 grams of protein from chicken..the carbs come from veggies and wheat bread.. figured it wouldn't be too bad.

all it takes is when you make dinner, make more extra chicken breasts, veggies, rice, etc for the following day and bring it to work in tubber ware